Training log: w/c 16th March
March 25, 2015
Monday – Upper body
Only had 30mins, but got a decent back and shoulder workout in.
A1. Seated Press x 10
A2. Lean Away Lat pulldown x 12
A3. Horizontal Back Ext x 15
X3
B1. DB Lateral raise x 10
B2. Seated Face Pull x 15
B3. Seated Horizontal Row x 10
B4. Reverse Walkouts x 8 x 5s hold
X3
Tuesday – Watt bike intervals
This session was sickening. I started out intending to do two 10 x 30:30 interval block, with ten minutes in between, but I felt really good and just went for it. It took me a good ten minutes to get off the floor.
10min warm up
50 x 30:30 @ 420-440 Watts (100watts recovery)
Lie down.
Wednesday – Off
Thursday – Lower body
A1. Step Up x 10ea
A2. Walking Lunge x 10ea
A3. Prowler push x 40m
A4. Glute / Ham raise x 10
A5. Reverse hyper x 15
X 5
Friday – Watt bike intervals
10min warm up
45:75 x 10 @450-70watts
Saturday – Full body
500kcal airdyne (30mins)
A1. DB Walking lunges x 10
A2. Bear crawl + push up 40m
X5
B1. DB Shoulder Press x 10
B2. V-Handle horizontal row x 10
X4
C1. Seated DB Lateral raise x 10
C2. Seated Rope Face x 15
X3
Sunday – Off